I was wondering if anyone who does Bikram yoga, also has a weight lifting regiment as well. I am finding that its hard to balance the both. I am seriosly commited to both. I have made a commitment to lose weight and be healthy and I want to continue to maintain a healthy balance between the both of them. Any suggestions?
thanks
-Ryan
Hi Ryan, I practice Bikram and do a little weight lifting (mostly for physical therapy). In what way are you finding it difficult to balance the two?
Hi David,
I find it hard to have enough recovery time in between working out and bikram. Basically, I like to do weight training and bikram 3 days each. And I find when I lift my chest and arms, my flexability in bikram in those areas are effected. How would you break down your week of lifting and bikram in a 6 day week. I like to have sundays off.
Thanks
Rgal78,
What sort of weight lifting? Bodybuilding with heaviest weights you can lift? Roughly how many sets (& reps each) do you do each day?
Try stretch AFTER weight training, the obvious ensure proper rest & nutrition after it e.g. plently of protein. Even cutting back on rest time can mean more stiffness in muscles next day(s).
Something like Creatine can also help with recovery.
Ryan,
I do a lot of weight training and yoga, I too am very dedicated to both and am finding it difficult to find recovery time. I normally lift in a bodybuilding style with a trainer 2 days a week (meaning as heavy as i can) and take 3-4 yoga classes. I tend to lift on my own a couple days a week too at a lighter weight and I do tons of cardio. I suppose Im a little but of an addict but I have traded most of my negative habits for fitness and yoga so im happy where i am.
Anyway back to your question. I agree 100% with David about creatine, it is extremely helpful in recovery as well as optimizing strength you just have to be really careful to drink TONS of water as it is dehydrating and many yoga practices are done in a heated room. Treat your yoga session as a lifting session when it comes to eating properly before and after and consider drinking a shake with both protein and carbs after you do yoga just like after lifting.
Another thing that works for me which may be a controversial answer is many times I will lift and do a 60 minute power vinyassa class in the same day and then take the next day off. I also like to get in at least 6 workouts in a week but who is to say 2 cant be in the same day? I realize this may not work for you and may not even be considered a good idea but it works for me. I normally take off wed sat and sun. monday i lift in the morning than ashtanga at night, tuesday is vinyasa, wed off thurs vinyassa and friday i lift in the morning and do a power vinyassa class at night knowing that I have 2 full days recovery (though i normally do cardio only on days off) That is a basic idea anyway.
There are a lot of days where I just feel sore and overdone and you just have to listen to your body and sometimes just rest a day that you didnt expect to. But most times I go to yoga sore and stiff I leave feeling great!
yes,
light weight lifting
Regarding Weight Training and Yoga, what type of weight training are you doing? More to tome up and add strength, or actual Bodybuilding? If Bodybuilding, are you trying to get as big and defined as possible?
If trying to get big have never ever seen a huge Bodybuilder that is good at Yoga, there may well be some out there just never seen one yet.
If you are training primarily for strength, tone, definition but not trying to get bigger then try something like Kettlebells - you will get a great workout and not be exhausted for Yoga practice. Also as Kettlebells involved ballistic movements too (e.g. swings through a full range of motion) they will greatly aid Yoga practice.
I’ve been wondering about this too. For a while I figured that yoga was good enough in regards to strength training, but I think I need to add something else to my exercise routine as well.
Ryan,
I might not be much help because I only weight train for physical therapy and healing practices. I constantly battle my ego because:
“I would look better if my arms were bigger”
“I would feel better about myself if my pecs were larger”
I used to lift very heavy for baseball and even did a cycle of steroids when I worked in a jail and I’ve been as big as 230lbs (my healthy weight is around 180) What I know now is that the vast majority of the time, weight lifting leads to imbalances. Your post leads me to believe that you may be doing the same to yourself (the tightness). I’ve been working to fix my imbalances for about seven years now and I have a ways to go.
I’m not saying don’t lift because I totally get it. But if you’re not feeling recuperated, maybe only lift heavy one day a week and light the other two and see if that allows for a more balanced practice?
David,
what “imbalances” are you trying fix? And what parts of your body need the physical therapy type weight training? I ask because I am doing physical therapy weights and want to lift heavier. I too enjoy doing Bikram and am in the same boat as Rgal78